Foam rolling.
Most of our pain comes from tight, dehydrated, knotted muscles. Making normal everyday activities seem unbearable. Foam rolling rehydrates and breaks up knotted unhealthy muscle tissue lessening the pain and tightness.
Invest in a decent foam roller or handheld device, do some research, find some videos for your specific pain region on YouTube. It will definitely hurt when you first start, but will ease up with repeated sessions.
https://youtu.be/DzSU2FiFKTM

Hi, I'm Audrey I have a hard time walking and I can't sit to long . I can't do a lot of things I use to do. I to stop working, I was a pre-school teacher. I can't play with my grandsons like a use to. I'm always for getting stuff . Sometimes I don't want to shower or brush my teeth. I don't go to malls or anything that I have to walk a lot. Anytime I get up set I breakout ,they say it's eczema. Living with this disease is hard. I Join the YMCA where I take water aerobics. I thought it would be help me a lot but it doesn't it help some not as much as I hoped it would for my joints and stiffness. Mentally it does,by being around people. I pray you find some relief . Audrey

I hear you.
My personal guide lines.
I use a wedge shaped back pillow everywhere i go. Find the correct one for you. It makes those lumpy restaurant seat more comfortable.
I will prop my leg on a side chair or sit where I can Straighten it out.
Always select seating on the end of a row, use tables instead of booths. Get up a few times during the meal. Stand up when friends come up, take a trip to the bathroom. Or just stand up and stretch.
Take some medication or tylenol before you go.

I sat through a very long pleasent meal with friends. I didn’t want to be rude by getting up several times so I sat for hours. Oh my! When i tried to get up after the meal,
I thought I was stuck, my body was so stiff.
I learned my lesson.

Last summer I bought a walker because I had dizziness, nausea and problems with balance. Because the seat is higher than many chairs I sit on it rather than chairs when I'm out. The arms help me to stand as well.v

I personally do not feel a need to get up and move frequently (quite the opposite actually), though I do frequently give my legs a good stretch! One of my biggest struggles with sitting in general is how tiring and painful on my muscles it can be. I reduce this as much as possible by getting as much support from my seat as I can. If I sit on a couch, I'm going for the corner. If I'm at a restaurant, I want the corner of a booth where I can support myself against the wall frequently. I avoid stools and chairs with low backs at all costs. I think one of the biggest things for most of us is just getting pressure off our necks, it helps a lot